befitwithjanet.com

I’ve learned from my genes that I’m an easy gainer. In both weight gain and developing muscle.

Weight gain: Ugh. Muscle gain: Awesome!

I recently read an article (posted below) that got me thinking about my weight gain struggles as I began my quest for health, fitness & weight loss nearly 10 years ago.

Back in the day when I was pushing the scales at 170 pounds, I became complacent into thinking that I was just going to be a heavy gal my whole life. I was cutting the tags out of my pants so I didn’t have to face the fact that I was quickly heading towards wearing a size 16.

January 2000

But after I saw pics taken during a New Year’s Eve trip, I knew I had to try to do something. A meeting with a personal fitness trainer gave me hope. She thought I could easily get to a size 5. I thought she was crazy. “I’m big boned!” I said in protest.

As I worked with her and learned so much about weight training and diet, I realized that I could possibly outsmart my genes.

A decade has proved that it’s not easy. But it is possible. It takes a lot of work on my part. I have to be so careful about what I put in my body and make sure that I get my workouts in. I’m an easy gainer. That’s just the way it goes. Many years of trial and error have helped me learned what works for and what doesn’t.

To outsmart your genes, take an physical inventory. Learn about your genes. How does your body respond to certain foods? Which exercises work for you? Can you get away with light weight training and yoga? Or does your body need heavy weight training and an aggressive cardio program? Be honest with yourself.

Some of my clients have the same body type as me: it can be a struggle to lose weight in the beginning. Other clients are the complete opposite – while they are naturally lean (some call themselves “too skinny”), they have trouble putting on muscle.

But what it really comes down to is this: knowing what to eat and how to exercise for your body and your genes.

Part of the battle is pursuing a healthy lifestyle is getting to know yourself. And consistency. Consistency is very important!

Click on this link to read more about how exercise can help override fat genes.

And as always, if you’re at a total loss and not sure where to start, contact me. I’m here for you. I can help you sort through the madness and information overload, and put you on the path of success.

Make your life healthy,

Janet

August 2009

Women often ask me how they can target their problem spots with exercise. And it’s typically those places where we tend to hold on to fat: the hips, legs and abs.

While you can’t target weight loss, you can create a program that includes both compound and isolation exercises that help focus on working those areas.

A well-rounded program will include basic and compound movements, as well as isolation exercises.

Click on the link to learn more about how isolation and compound movements can help balance your workout and help you get better results.

Early puberty for young girls may be linked to environmental factors, childhood obesity and diet.

“So far, there’s been no clear, singular explanation as to exactly why this is happening. One theory suggests girls’ exposure to estrogens and other organic pollutants in the environment could be providing the early trigger that sets puberty into motion.

There are hypotheses that bisphenol A, or BPA in the environment could be triggering early puberty. Other environmental toxins which are believed to have an impact on pubertal age are parabens — preservatives found in shampoos and other cosmetic products — and phyoestrogens found in plants………….Another theory places blame on the growing epidemic of obesity among children because fat tissue is known to produce estrogen. But that theory raises questions of its own.“ per a piece published by ABC News and Kim Carollo

Click on the link to read more about why puberty may be appearing earlier for girls.

I just started taking water aerobics. Once an exercise class I snubbed my nose at has become something I really enjoy.

I never considered taking water aerobics until a friend and fellow fitness professional (who’s also expecting a little one soon) raved about it. “It’s so great on the joints and it’s nice to feel weightless,” she said. And then she said one thing that sold me (and made me realize my mindset is switching to mom mode): “It’s neat to feel your baby float around in the water with you. She’ll really enjoy it.”

But there was one thing holding me back from taking the plunge into the pool: I would have to wear a bathing suit in front of everyone.

Now let me set the record straight: I am not one of those pregnant ladies who’s just all baby bump. My thighs are back in full affect and so is a whole lot of jiggle (I was called Thunder Thighs when I was a kid – so yeah, I have an issue about them).

My bottom half has always been a challenge for me, and I’ve learned how to bring the size off my hips and control some of that cottage cheese. But when you’re pregnant, mother nature shows you that there are no holds barred in the extra luggage department. And it’s not like I can dig into my bag of fitness tricks and use some of my secret weapon exercises to manage the bottom as they are not appropriate for pregnant women.

After telling my husband about my conversation with my friend and the benefits of water aerobics for pregnant women, he practically pushed me out the door to go shopping for a maternity suit. (All I had were two bikinis in my inventory that clearly don’t fit…and nobody should have to see that).

I tried on numerous suits and finally settled on a tankini and matching swim suit bottom with a skirt.

Heading off to water aerobics class the next morning, I was excited to take the class, but still apprehensive about wearing a bathing suit in front of people. I wondered how long I could hide under my swim suit cover-up.

But once I arrived at the pool, that apprehension went away. I was immediately greeted by a woman who takes one of my group fitness glasses and seeing a familiar face helped me feel comfortable. As I approached the water aerobics area, I spied women of all shapes and sizes, and suddenly it didn’t matter what I looked like. Because you know what? They didn’t care.

My next issue to tackle with my new bathing suit body: these pasty white Minnesota legs. But now that I’m rockin’ the maternity suit and over the whole feeling self-conscious issue, I’m enjoying the time in the sun and letting the rays give me a little color on those pasty white legs.

So if you’re having an issue with putting a bathing suit and strutting around in public (pregnant or not), here’s my advice: get over it. Nobody cares what you look like. So get out and enjoy the summer sun and frolic in the water.

Make your life healthy,

Janet

It’s easy to recognize there is a growing epidemic of child obesity in the U.S., but is it because kids are lazy? Or do we as parents get so wrapped up in running errands and working that we don’t make time to exercise as a family?

By encouraging your child to be active at an early age, you can prevent conditions such as high blood pressure, diabetes and a poor immune system. The Department of Health and Human Services says children 2 years old and up should get an hour of moderate to vigorous exercise each day.

Click on the link to learn more about how you can help fight childhood obesity at home.

Navigating the landscape of athletic shoes can be overwhelming: Do I buy running or walking shoes? A cross-trainer or sport-specific shoe? How much should I spend on a good shoe?

To get started, follow this checklist to determine your athletic shoe needs.

Click on the link to find out if you’re wearing the right athletic shoe to help maximize your performance.

If Abraham Maslow had written the fitness hierarchy of needs, water would be the pyramid’s most important block. A person can survive weeks without food but only a few days without water.

The National Academy of Sports Medicine recommends at least 12 eight-oz cups (96 ounces) a day for adults. Water should be consumed regularly throughout the day because it cannot be stored in our bodies like carbohydrates, fat and protein.

Click on the link to read more about how water contributes to health and maximize weight loss.

Here’s a nice piece from the folks at babycenter.com which includes exercises that both help relieve some of those baby body related aches and pains as well as ease your labor. I’ve personally been following a regimen that includes Squats and The Cat (as noted in the article!) as well as a core training program.

Click on the link to learn four exercises that ease labor.

Make your life healthy,

Janet

Here’ s the final installment of the Tips for shopping for nutritious and healthy food on a budget series. After learning about how to save money at the store in segments one and two, part three helps you focus on planning your trip to the store and save at home.

Click on the link to read part three of Tips for shopping for nutritious and healthy food on a budget series.

Sign up for my newsletter by clicking on the link, and I’ll send you my Top 5 Tips for Creating A Fitness & Wellness Plan.

Make your life healthy,

Janet